Module 4: Emotional Control / Lesson 3 of 5

Your Reset Routine After Mistakes

Lesson 3 of 5

What To Do

The 10-second rule ends the window. Your reset routine fills the space after it, so you arrive at your next shot clear and ready. A good reset has a physical piece, a breath and a few words you have prepared in advance.

Those prepared words are affirmation statements. JJ defines them as statements you can use during competition that remind you that you have the skills, abilities, attitude and beliefs you need to perform. They should be brief, logical for the skill, timed for the moment you use them, believable and vivid. Most of all, prepare them in advance and keep them where you will see them throughout the round, like your Yard Card.

How To Do It

Step 1: Know the three kinds of self-talk

JJ breaks self-talk into three categories. Task specific statements reinforce technique, like "turn your shoulders back." Encouragement and effort statements push you to keep going, like "you can do it." Mood words lift your energy or calm you down. Your reset routine uses all three.

Step 2: Write 5 affirmation statements

Write 5 affirmation statements and put them where you will see them 5 times a day. JJ has his players read each one at least 5 times daily to build the habit. Examples: "I trust my swing under pressure." "I am a great putter inside 6 feet." "I bounce back after every bad hole."

Step 3: Carry 3 on the course

Put 3 of your affirmations on a small piece of paper in your scorecard or on your Yard Card. You will see them all round long.

Step 4: Release the tension

After a mistake your shoulders and hands tighten. Squeeze your fists as you breathe in, hold, then let go and shake them out as you breathe out. Then stand tall.

Step 5: Run the reset

Your full reset: the club goes in the bag, fist squeeze and release, one 4-4-4-4 breath, read or say one affirmation, then turn your attention to anything outside of golf until you reach the ball. Move on is one of the four checks on the Mental Game Scorecard. Only give yourself the point if you were fully ready for the next shot.

Put 3 affirmations on your Yard Card and track your move on

Performance Yard Card

Your affirmations, one performance cue and your motto on a card that lives in your yardage book.

Open the form

Mental Game Scorecard

Score your process, not your result. Four checks on every hole for a Process Score out of 72.

Open the form

Everything you save here is stored in My Playbook.

When To Use It

After every mistake, once the ten seconds are up
Morning and night, reading your 5 affirmations 5 times each
Before a tough shot when doubt creeps in

Common Mistakes

Writing affirmations you do not believe
Writing long affirmations you cannot remember under pressure
Leaving your affirmations at home
Skipping the physical release and going straight to words
Giving yourself the move on point when you were still upset

Practical Exercise

Reset Breath With Affirmation

Breathe in for 4 and squeeze your fists. Hold for 4. Breathe out for 4 and shake out your hands. Hold for 4 and say your reset affirmation to yourself.

Pattern: 4-4-4-4 seconds, 2 cycles. The voice counts each second for you.

Ready